You may have heard of L-carnitine and creatine as popular supplements among athletes and fitness enthusiasts.
But do you know how these two supplements work together to enhance your workout results?
In this post, I will dive into the science behind L-carnitine and creatine and explore how combining these two supplements can help you achieve your fitness goals. From weight loss to muscle strength and endurance, I will share the benefits of taking L-carnitine and creatine together.
So, this post is for you whether you’re a bodybuilder, a runner, or just looking to improve your overall fitness.
L-Carnitine and Creatine Differences
L-carnitine and creatine are both commonly used by athletes and fitness enthusiasts. Still, they have different mechanisms of action and are used for different purposes.
L-carnitine is an amino acid that plays a vital role in the metabolism of fats. It helps transport fatty acids into the mitochondria of cells, where they can be used as energy. L-carnitine is often used as a weight loss supplement to enhance exercise performance, particularly endurance exercises.
Creatine is stored in the muscles and is used to produce energy during high-intensity exercise. Creatine is often used to increase muscle strength, power, and size.
Can We Take L Carnitine And Creatine Together
Yes, it is safe to take L-carnitine and creatine together as supplements. They are both commonly used as sports supplements and work synergistically to enhance muscle strength and athletic performance.
However, it’s essential to keep in mind that everyone’s body responds differently to supplements, and It’s recommended to consult with a doctor or a nutritionist before starting any supplement.
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What Good Comes Out of Taking L-Carnitine and Creatine Together?
Both L-carnitine and creatine can be beneficial for specific individuals and goals. L-carnitine is useful for fat loss, especially for older people and those with low L-carnitine levels. Creatine helps increase muscle mass and strength.
L-carnitine is thought to increase the transport of fatty acids into the mitochondria, which can lead to an increase in the production of energy.
On the other hand, Creatine is believed to enhance the production of ATP (adenosine triphosphate), the primary energy source for the muscles during high-intensity activities.
Increasing the production of both energy-producing compounds, L-carnitine and creatine, may work together to improve exercise performance and recovery.
Scientific evidence supports the theory that taking L-carnitine and creatine together may lead to better cognitive functions. However, the research is still preliminary and requires more in-depth study.
According to a study published by BNC, the participants who took a combination of L-Carnitine with Creatine and other supplements exhibited an increase in bone and muscle mass in 8 weeks.
While most studies have shown that L-carnitine and creatine are both safe to take, it is always recommended to consult a doctor or a nutritionist before starting any supplement.
Functions of L Carnitine and Creatine
L-carnitine and creatine are popular supplements used for different purposes. Here are their primary functions:
- Transports long-chain fatty acids into the mitochondria of cells, which can be broken down to produce energy.
- Helps to reduce muscle damage during exercise, which can result in faster muscle recovery and increased muscle mass
- It has the potential to enhance athletic performance by providing the body with an alternate source of energy, thus sparing glycogen stores and delaying muscle fatigue
- It may help to improve cardiovascular health by reducing the accumulation of fat in the heart and blood vessels
- It can also aid in weight loss by burning stored fat as energy.
- It is stored in the muscles and used as a source of energy during high-intensity activities, such as weightlifting and sprinting.
- It helps to increase muscle strength, power, and endurance
- It helps to improve overall athletic performance
- It has been used to improve cognitive function, including memory and intelligence, as well as to treat certain neurological disorders
- It can also aid in muscle recovery and repair by reducing muscle damage and inflammation caused by exercise
It’s worth noting that creatine has been more extensively studied than L-Carnitine and has proven effective for the abovementioned benefits.
When Is A Good Time To Take L-Creatine and Creatine?
L-creatine works best when you take it post-workout and with meals. That’s when the carb intake will increase the supplement’s absorption with an Insulin spike. It will accelerate your recovery period.
If you want to maximize your performance, take L-Carnitine before working out. It will enhance your performance as your body absorbs it.
Take creatine with your meals post-workout for the best results. It will maximize the benefits of the supplement. Your muscles will absorb creatine better.
How To Take L-Carnitine and Creatine Together?
Taking L-Carnitine on an empty stomach is suggested, and Creatine with meals is suggested. And typically, Creatine should be loaded at a dose of 20-25 grams per day for a week, followed by a maintenance dose of 3-5 grams daily. While L-Carnitine is commonly taken at a dose of 500-2000 mg per day.
These supplements are considered safe for most people when used as directed, but they can have potential side effects and may interact with certain medications. So it is always best to talk to a healthcare professional before starting a new supplement regimen.
If you can’t afford to buy L-carnitine supplements, don’t worry. There are foods from which you can get your necessary L-Carnitine for your body.
Natural Source of L-Carnitine and Creatine
L-carnitine is an amino acid derivative found naturally in various foods. The best dietary sources of L-carnitine include
- Red meats, particularly beef and lamb, contain the highest L-carnitine levels.
- Pork, chicken, and fish, such as cod and halibut, also contain significant amounts of L-carnitine.
- Dairy products, such as milk and yogurt, contain smaller amounts of L-carnitine.
- Some vegetables, including avocado and asparagus, contain small amounts of L-carnitine.
The human body can produce L-Carnitine from the essential amino acids lysine and methionine.
Creatine is a naturally occurring compound found in small amounts in certain foods, such as
- Meat, particularly red meat, contains the highest levels of creatine.
- Fish, such as salmon and herring, also contain significant amounts of creatine.
- Dairy products, such as milk and yogurt, also contain creatine.
Increasing the intake of these foods will help you bulk up and accelerate your recovery.
However, natural sources will not cut it if you participate in high-intensity workouts and sports. Consult a sports nutritionist for the correct doses of L-Carnitine and Creatine supplements.
Are there any side effects to taking L-carnitine and creatine?
L-carnitine and creatine are considered safe to take as supplements. However, taking too much of either supplement can lead to side effects such as diarrhea, nausea, and stomach cramps. High doses of creatine have been associated with kidney damage. So, always stick to the recommended dosage of the supplement.
Will creatine make me bulkier?
Creatine can increase muscle strength, power, and endurance. However, it does not directly cause muscle growth. The increase in muscle strength and power is due to the ability of creatine to increase the availability of energy within the muscle cell, which can increase muscle performance and endurance.
L-carnitine and creatine are two popular supplements athletes and fitness enthusiasts often use to enhance their performance.
There is limited scientific evidence to support the theory that taking them together leads to additional benefits. There’s also no apparent harm to combining these supplements. And they may help to improve exercise performance, increase muscle mass and decrease muscle fatigue.
However, as with any supplement, it’s essential to be under a medical professional’s guidance before taking them.
I started my professional career as a sports medicine consultant in Rola, Missouri. My primary role was to suggest suitable supplements for my patients according to their pre-existing conditions and lifestyle goals. I believe a healthy lifestyle is the most important if you want to make your life really meaningfull.